Workouts

Saturday 15 February 2014 OHP (kg) warmup3 sets of 5 x 802 sets of 10 x 40 BTN Press (kg) 3 sets of 10 x 40 DB Lateral Raise 4 sets of 12 with 12.5kg DB Rear Lateral Raise 4 sets of 12 with 12.5kg Notes:Easy shoulder workout.

Friday 14 February 2014Bench Press (kg) warmup7 sets of 5 x 120 Bench Press widegrip (kg) 2 sets of 6 x 100 Close Grip Bench Press(kg) 2 sets of 6 x 80 Barbell Curls (kg) 2 sets of 10 x 502 sets of 10 x 40kg Triceps Pushdown 4 sets of 15 x half stack  Hammer Curls 2 sets of …

Tuesday 11 February 2014Low Bar Squat (kg) warmup3 x 1405 x 1605 x 180 Leg Press 4 sets 12 reps Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Knee pain was bothering me from the beginning. It seems that every time I’m losing body fat my joints become …

Sunday 9 February 2014Bench Press (kg) warmup6 sets of 6 x 112.5 Dips 4 sets of 12 x BW Triceps Pushdown 4 sets of 15 x half stack Barbell Curls 3 sets of 10 x 60lbs Lying Triceps Extension 2 sets of 10 x 40lbs Hammer Curls 2 sets of 12 x 12.5kg  Cardio: 10′ Elliptical Notes:Leaning down, trying to maintain …

Wednesday 6 February 2014 OHP (kg) 5 x 703 x 801 x 1004 sets of 10 x 50 BTN Press 3 sets of 10 with 40 DB Lateral Raise 4 sets of 12 with 12.5kg DB Rear Lateral Raise 4 sets of 12 with 8kg Notes:My schedule has been quite hectic lately because of exams at the university. I havent …

Sunday 26 January 2014Deadlift (kg) warmup5 x 1905 x 2205 x 250 Bent Over Row (kg) 4 sets of 12 with 100kg Lat Pulldowns 4 sets of 10 Good Mornings 4 sets of 10 with 60kg Hanging Leg Raises 4 sets of 12 with BW Calves Notes:Motivation was very low but somehow I managed to hit the prescribed numbers on …

Thursday 23 January 2014Bench Press (kg) warmup6 sets of 6 x 115 Dips 4 sets of 12 x BW DB Flyes 4 sets of 12 x 20lbs  Triceps Pushdown 3 sets of 20 x half stack Notes:Strength wasnt there today, need to increase teh food.

It’s been a while since I completed the Coan/Phillipi Deadlift routine and I never made a proper review of it. So here it goes: Starting max: 260kg (I probably had a bit more in me since it was an easy max) Ending max: 290kg (true 1RM!) Time in between: 11 weeks. The program actually lasts 10 weeks but I had …

Tuesday 21 January 2014Low Bar Squat (kg) warmup5 x 1655 x 1853 singles at 205 Leg Press 5 sets 15 reps with 190kg Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Lack of strength! Cutting seems to have started taking its toll. Awesome tshirt is awesome! and veinzzzzz

Sunday 19 January 2014 OHP (kg) 5 x 705 x 804 x 90 BTN Press 10 x 40kg2 sets of 6 with 60kg DB Shoulder Press 4 sets of 12 (first set with 25kgs, then reduced weight)  DB Lateral Raise 4 sets of 12 with 12.5kg Barbell Curls 4 sets of 12 with 40kg Preacher DB Curls 4 sets of …